How does zone training translate to event day?

I think the goal on the bike is to go as fast as you can without trashing your run. All those hours in z2 and some z3 is about being as efficient as possible at that effort and still be able to have a good run. The common wisdom I read is that a bad run is typically caused by too much on the bike or poor bike fitness. as in "I had a great bike then died on the run"

It really depends what you can handle. I wouldn't worry about what zone i'm in while racing. I would go by feel and RPE.

I'm guessing Z3/Z4 for sprints. Maybe Z5 for the sprint at the end.

I'm currently running 3 day a week around 18 miles on the average week.  Some weeks are a bit higher or lower.  I'm also biking an average of about 50-60 miles a week.  The running will likely stay about the same, but may focus on 2 longer runs to focus on my swimming.  The biking will naturally increase as I will be adding longer outdoor rides on the weekend.  My longest trainer ride was the 2 hour ride last night, but I am confident I could have gone longer without blowing myself up.  I was holding an easy 18mph pace for that 2 hours without leaving zone 2.  My trainer (KKRoad) is pretty well cranked down so I'm not too worried about it being easier than riding on the road. I've missed a few workouts the over the last few weeks as I've had some doctors appts and other commitments.  Moving forward the schedule is must more friendly to lots of training.

Last night's ride

http://connect.garmin.com/activity/151819900

MapMyFitness Profile (doesn't have swimming)

Click here

The Swedish cycling federation have an elite plan where they have dif training zones. Been using them for about a year now and i think they are accurate and i use them both for racing and traing.

Zon 1 Many houers/recovery-% of Ftp <55-% HR trechold <68%-% of Max HR <60%-RPE 10-12

Zon 2 Many houers/extensive endurance-% of Ftp 56-75-% HR trechold 69-83%-% of Max HR 61-70%-RPE 13-14

Zon 3 1.5-4Houers/FATmax-% of Ftp 76-90-% HR trechold 84-94%-% of Max HR 71-85%-RPE 15-16

Zon 4 30-90min/Lactic threshold-% of Ftp 91-105-% HR trechold 95-102%-% of Max HR 85-90%-RPE 17-18

Zon 5 3-30min/Maximum oxygen uptake(Vo2Max)-% of Ftp 106-120-% HR trechold >103%-% of Max HR 90-100%-RPE 19-20

Zon 6 <180sec/Laktacid Anaerob-%of Ftp >121-% HR trechold unusable-% of Max HR unusable-RPE unusable

Zon 7 <10sec/Alaktacid anaerob-%of Ftp Max-% HR trechold unusable-% of Max HR unusable-RPE unusable

According to this zones Z3 would be your 1/2 Iron man racing zone on the bike

(soz for bad eng had to use google translate)

Yes, you should be getting a number of rides in near expected race level for a HIM.